Low Sodium Egg Puffs

Fluffy, flavorful, and perfect for a low sodium diet, these Low Sodium Egg Puffs are a wholesome breakfast or snack option that doesn’t skimp on taste. Packed with nutrient-rich veggies like red bell peppers, spinach, and onions, and complemented by unsalted cheese, these egg puffs strike the perfect balance between healthy and hearty. Lightly seasoned with garlic powder, black pepper, and oregano, each bite is bursting with savory goodness—no added salt needed. Easy to make in under 40 minutes, this recipe uses a simple muffin tin to create perfectly portioned, grab-and-go egg bites ideal for busy mornings. Whether you’re meal-prepping or serving a crowd, these fluffy egg puffs are a nutritious, satisfying choice that’s low sodium and high flavor.

Nutriscore Rating: 66/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 6 large Eggs
• 2 tablespoons Unsalted butter
• 0.5 Red bell pepper, finely diced
• 1 cup Spinach, chopped
• 0.5 Onion, finely chopped
• 0.5 cup Unsalted cheese, shredded
• 0.25 teaspoon Ground black pepper
• 0.25 teaspoon Garlic powder
• 0.25 teaspoon Dried oregano
• 0 Non-stick cooking spray

Directions

Step 1

Preheat the oven to 375°F (190°C).

Step 2

Lightly spray a muffin tin with non-stick cooking spray to prevent sticking.

Step 3

In a medium skillet, melt the unsalted butter over medium heat.

Step 4

Add the finely diced red bell pepper and chopped onion to the skillet. Sauté for 3-4 minutes until the onions are translucent and the peppers are softened.

Step 5

Stir in the chopped spinach and cook for another 2 minutes until wilted.

Step 6

Remove the skillet from the heat and set aside to cool slightly.

Step 7

In a large mixing bowl, crack the eggs and whisk them until they are frothy.

Step 8

Add the ground black pepper, garlic powder, and dried oregano to the eggs, and mix well.

Step 9

Fold the sautéed vegetables into the egg mixture, followed by the shredded unsalted cheese.

Step 10

Divide the egg mixture evenly among the prepared muffin tin cups, filling each about 2/3 full.

Step 11

Place the muffin tin in the preheated oven and bake for 15-20 minutes, or until the egg puffs are set and lightly golden on top.

Step 12

Remove the egg puffs from the oven and let them cool in the pan for 5 minutes before removing.

Step 13

Serve warm and enjoy your low sodium egg puffs.

Nutrition Facts

Serving size	(545.8g)

Amount per serving	% Daily Value*
Calories	912.0

Total Fat 71.1g	0%
Saturated Fat 35.4g	0%
Polyunsaturated Fat g
Cholesterol 1238mg	0%
Sodium 522.8mg	0%
Total Carbohydrate 15.1g	0%
Dietary Fiber 3.6g	0%
Total Sugars 5.5g
Protein 54.9g	0%

Vitamin D 258IU	0%
Calcium 655.6mg	0%
Iron 7.7mg	0%
Potassium 988.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 69.6%

Protein: 23.9%

Carbs: 6.6%